Improve your pull up & learn to muscle up - tips and techniques

For full article, visit common question we get is: "How do you muscle up?"

Here's a tutorial that demonstrates some great, simple exercises to help improve power, speed and strength in your pull ups and aid the transition to muscle up on the bars.

The exercises Brad uses in this video are as follows:

- Low bar pull up (feet on floor)

- Isometric (static) hold on low bar

- Slow descent (negative range)

- Band assisted pull up

- High pull up

- Resistance band pull-push (transition phase of muscle-up)

- Bar muscle up (with slight swing)

- Muscle up on rings

Generally when training these techniques I would go for 3 sets of between 6 and 12 repetitions, or until failure if you can't do that many. I would usually rest for between 1 and 2 minutes between sets.

For the Isometric hold on the bar, I would hold for 30 seconds, or until failure, then rest and repeat 3 times.

Team Kinetix are dedicated to helping people use their potential. The team are available for group training as well as one-to-one personal training in Parkour, Free Running or traditional fitness.

All the equipment in this video, including resistance bands, is available from Jordan Fitness: see Brad's programme, get new training ideas or follow his progress and the progress of his clients, then check out Brad's Training website: tweet him @bradwendes

Huge thanks to William Wayland of Powering Through. For all things BJJ or Strength & Conditioning, check him out here: on location at Mi-Gym in Chelmsford, Essex

For more information on Mi-Gym visit:

Filmed using Canon EOS 550D with 50mm f/1.8 & 18-55mm.

Edited in Final Cut Pro on Macbook Pro

For more information on Team Kinetix Parkour classes, personal training or to learn Parkour in essex, visit our @teamkinetix

info@teamkinetix.co.uk

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